These advanced core strengthening exercises are meant for people who wish to rip their mid-riff and get well toned abs, almost close to a six pack. At least three to four sets of all these exercises should be performed thrice a week. The other two days in the week one can go in for three sets of interval training on treadmill for 10-15 minutes for best results.
—The writer is master trainer, Zen Sports & Fitness.
Oblique crunches on Swiss Ball
Lie down with one side of your body on the Swiss ball (hips should be on the ball). The upper body should be outside the ball. Keep your legs crossed with feet touching the wall. Softly place both your hands behind your head. Keep your elbows at 90 degrees, upper elbow towards the ceiling and lower elbow towards the floor. Lift your upper body and start curling at torso till you get maximum contraction. Come back to the original position and do the same for 15 repetitions on each side.
Oblique crunches on Swiss Ball
Note: Maintain a proper grip while you perform this exercise. Exhale while you’re raising and inhale while bringing down. Contract your abdomen muscle throughout the movement.
Hanging knee rise
Grip the pull-up bar with hands shoulder width apart. Feet should be slightly above the floor. As you hang, pull your knees towards your chest. Hold it for one second. Now slowly bring back your knees to the original position. Do 15 repetitions of the same.
Hanging knee rise
Note: Raise your knees and drop down your knees as slow as possible. Keep your body as straight as possible and avoid swinging. Exhale while you’re raising your knees and inhale while bringing down. Contract your abdominal muscles before raising your knees.
Weighted Sit-Ups
Lie on your back with knees bent, keeping your feet flat on the floor. Hold a weight plate of 5 kg in both your hands and extend your hands right in front of you. Pull your belly in and raise your upper body as high as possible and come back to the original position as slow as possible.
Weighted Sit-Ups
Note: This is an advance exercise. Beginners should not perform this, as this exercise puts lot of stress on the spinal column. Exhale while you’re raising your body up and inhale while you are resting your back.
Abs roll out
Hold the ab roller handles with both the hands and kneel down on the mat.
Keep your chin in and tuck in your tummy and roll forward slowly, while leaning on it, until your arms are fully stretched. Keeping your torso parallel to the floor, roll the wheels back until you reach the starting point. Repeat the same 15 times.
Note: Tilt your pelvic backwards slightly before you start rolling forward. Maintain a proper balance and posture while performing this exercise.
